1. You're trying to fall asleep to Netflix.

A habit that may be keeping you from sleeping well at night is the use of phones, laptops, or tablets before falling asleep. But unfortunately, this is messing up your circadian rhythm, which is your internal clock that helps regulate your sleep cycle, according to physician Dr. Saurabh Sethi, MD, MPH.

When staring at your phone or other electronics in the dark, your pupils dilate which allows more harsh light in. This, in turn, inhibits the production of melatonin, which is a natural hormone vital for falling and staying asleep, Dr. Sethi told INSIDER.

2. You don't a have a bedtime routine.

A consistent bedtime routine can signal your body that it's time to sleep.
Paramount Pictures

Your body likes having a consistent bedtime, according to Dr. Sethi. The reason being that your circadian rhythm requires and enjoys that steady routine.

"Constantly changing your circadian rhythms decreases the amount and quality of sleep we get each night. You can improve your sleep hygiene by establishing a consistent schedule," Dr. Sethi said.

Try to go to bed only when you're tired, Dr. Karen Joubert, PT, DPT, the owner of Joubert Physical Therapy of Beverly Hills recommended, but aim for the same time every night and wake up at the same time every morning.

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3. Distractions near your bed can keep you from sleeping well.

A clean bedroom can help clear your mind before bed.
WinAbode

You may be surprised to discover that the room you sleep in can actually prevent you from having a good night's sleep, according to Dr. Sethi.

"It's wise to get rid of the clutter around your bed. Keeping your bedroom clear of distractions will help you clear your mind at the end of a long day," he told INSIDER.

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4. Your bedroom temperature can actually hurt your sleep quality.

The temperature of your bedroom is important to monitor in order to have a good night's rest. According to Kevin Houston, REM-Fit brand manager, the brain actually needs to cool down about two degrees Fahrenheit when you sleep.

For this, it is essential to be in a cool sleeping environment even under the covers. An ideal bedroom temperature is 60 degrees Fahrenheit, Houston told INSIDER.

5. Your bedding isn't working.

Be it at your own place or at a hotel, the wrong bedding can have a negative impact on the quality of your sleep, according to Houston.

Your mattress is one factor that you'll want to consider carefully. Dr. Joubert recommends when purchasing a new mattress, ask about the store's money back guarantee so you can try the mattress out for a good week or two. It's impossible to test out a mattress in a showroom.

Adjustable bases and a comfortable pillow are also extremely useful because both make for a much better sleep alignment, Houston added.

"Sleeping between 8 p.m. and 5 a.m. is the most effective time frame. In other words, 12 p.m. is called 'midnight' for a reason," Houston said.

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10. You're drinking alcohol at night.

Alcohol can interfere with hormones that help you sleep.
Mireya Acierto / Getty Images

Sure, drinking a glass or two of wine can help you fall asleep quicker, but it doesn't set you up for a restful sleep, according to Dr. Sethi.

"This is likely caused by the fact that alcohol interferes with your hormones like adenosine, a sleep-inducing chemical," he told INSIDER. "You'll doze off fast, but you're more likely to stir in the night after drinking."

To avoid this, Dr. Sethi recommends his patients to avoid alcohol about two to three hours before going to sleep.

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